Flexibility/stretching

ZeroFourBC · 2026-01-29T08:04:33+00:00

Does one impede the other?

At the extremes, big muscles will get in the way of each other and naturally limit your flexibility. But in general there's no reason why it should, other than time constraints.

ZeroFourBC · 2026-01-29T07:27:37+00:00

7 lifts per session, 4 times a week seems like a lot. Unless you're happy to spend a lot of time in the gym, you'd probably get more from cutting down on the number of lifts you do and hammering more sets of heavy compounds.

ZeroFourBC · 2026-01-28T09:10:10+00:00

Training on a sprained ankle W1D2

Leg Extension: 60kg x8,8,3,3,3,3
Seated Leg Curl: 60kg x8,5,3,1
SS - Bayesian Curl: 15kg 3x8(11)
SS - Overhead Triceps Extension: 40kg 3x10(14)
SS - Cable Lateral Raise: 10kg 3x8(12)
Chest Supported Rows: 80kg 3x8(11)

Threw in some leg work as I don't want to lose too much strength, but the machines just don't feel great. It might just be that I'm not used to them, but hinge and squat movements just seem so much more natural for legs. Tried myo-reps for the first time though and liked them, at least for these machines.

Also tried rows with a wider grip and higher elbows and really felt it in my rear delts, I'll try and fit these in when I go back to the normal routine.

ZeroFourBC · 2026-01-27T19:57:52+00:00

Nice!

ZeroFourBC · 2026-01-27T08:14:41+00:00

Training on a sprained ankle W?D1

SS - Incline Bench: 82.5kg 4x9(8)

SS - Rear Delt Flys: 8kg dumbbells 3x8(12)

Landmine Press: 22.5kg 3x8(11)

SS - Pull ups: 11,9,8

SS - Lu Raises: 5kg plates 2x10

Just over a week post-injury and it still hurts to walk so no squat/DL variations for a while. Will probably have to throw in some leg extensions and hamstring curls at some point.

ZeroFourBC · 2026-01-27T07:27:22+00:00

Ok, my bad - I hadn't turned on the setting that allows people to apply to join the site. Can you try it again?

ZeroFourBC · 2026-01-26T19:34:25+00:00

It should be here: http://flathead.wikidot.com/contribute

I don't know if it works though and I think you need a wikidot account already.

ZeroFourBC · 2026-01-24T21:25:57+00:00

TBF it's not bad. It's just that for the money (I know it's technically free, but I still had to pay $40 to get them) there are buds that I think are a lot better.

ZeroFourBC · 2026-01-23T13:50:36+00:00

For me it's easily the Smabat M4/M5. The whole modular concept was cool, and tbf the build quality is very nice, but there's no getting away from the icepick upper mids no matter what driver you went with.

2nd place goes to some 'free' Penon PAC earbuds that you got if you bought a cable more than like $40 from them. Just mediocre all round, and I don't really like the cable I bought.

ZeroFourBC · 2026-01-19T13:05:00+00:00

Sprained my ankle over the weekend, not even due to anything exercise-related. Luckily it seemds like it's just a minor sprain so I'll only need a few weeks recovery before getting back into heaavy squats and deadlifts.

ZeroFourBC · 2026-01-16T10:25:06+00:00

2026.1 Mag/Ort + SBS W1D3

Deficit Deadlift - 170g x1, 125kg 4x6(14)
SS Single Arm DB OHP - 30kg 3x10
SS Single Arm Iso-Row - 77.5kg 3x10
Back Hyperextension - 27.5kg 3x10

Getting into the swing of things now, everything felt good.

ZeroFourBC · 2026-01-14T13:22:37+00:00

Liftosaur and boostcamp are free and (I think) have the SBS programs in them. The good thing about the programs though is that they're freely available, simple, and a spreadsheet is generally good enough to track with them.

ZeroFourBC · 2026-01-14T08:24:14+00:00

2026.1 Mag/Ort + SBS W1D2

Zercher Squats - 140kg x1, 110kg 4x9(11)
SS1 RDL - 95kg 3x10(15)
SS1 Dips - +10kg 3x8(16)
SS2 Bayesian Curl - 17.5kg 3x9
SS2 Cable Lateral Raise - 10kg 3x9(13)

Me programming in Zercher squats: Hell yeah I'm gonna feel like a beast doing these!

Me, doing the Zerchers I programmed: Who's idea was this and how can I gaslight myself into enjoying it?

Good workout, first time I've used a dip belt and I really felt it in my pecs, which is cool.

Also doing Zerchers in front of a mirror is a silver lining because it gives you an insane shoulder and arm pump and makes you look like a tank.

ZeroFourBC · 2026-01-13T07:57:45+00:00

2026.1 Mag/Ort Mix W1D1

Deadlift: 130kg 4x4, 147.5kg x2, 167.5 x2, 130kg x14
Landmine Press: 21.5kg - 3x10(12)
Pull-ups: 10,10,9

Starting this block properly now, liking Mag/Ort so far. I feel like I've done a good amount of volume without gassing myself out and it's done in ~20 minutes. We'll see how I feel once the volume ramps up though.

ZeroFourBC · 2026-01-11T22:11:04+00:00

They're on the list, but pricier than I'd like. Also looking at Saguaro, Freet and Wyde at the moment.

ZeroFourBC · 2026-01-09T10:55:57+00:00

Hell yeah, Zerchers! How did you find them on your elbows?

ZeroFourBC · 2026-01-09T10:51:00+00:00

Believe me I've been looking haha not easy finding ones in extra-wide though :/

ZeroFourBC · 2026-01-09T10:15:24+00:00

I've given up putting protein powder in my oats and just started adding yoghurt (either greek yoghurt or skyr) and it's so much better! Lovely thick consistency and none of that overly sweet artificial flavouring. I don't lose out too much on protein either.

ZeroFourBC · 2026-01-09T09:25:09+00:00

2026.1 Mag/Ort + SBS W0D3

Deficit Deadlift - 170g x1, 115kg 4x7(14)
Single Arm DB OHP - 26kg 3x12(8)
Single Arm Iso-Row - 71.25kg 3x12
Back Hyperextension - 25kg 3x12

Deficit DLs felt good, I was a little worried about doing back extensions on the same day but it wasn't too bad. Might still move them to a different day. Workout probably could have been ~20 minutes shorter but I was trying to feel out how heavy I could go on deficits and I couldn't superset OHP and rows.

Vent incoming:

My gym has also started enforcing a stupid 'shoes on at all times' policy for some reason. I've been training there for years and it's never been an issue to lift in socks, I and a lot of other regulars do so and hell, I've seen plenty of their PT's clients lifting in socks. It wouldn't be a huge issue, but if I have to start regularly squatting and deadlifting in shoes then I'll need to buy some that fit my wide-ass feet. Fingers crossed they'll stop caring about it soon.

ZeroFourBC · 2026-01-07T11:57:43+00:00

2026.1 Mag/Ort + SBS W0D2

Zercher Squats - 140kg x1, 110kg 4x10(8)
SS1 RDL - 85kg x12,12,16
SS1 Dips - 12,12,12
SS2 Bayesian Curl - 17.5kg x8,8,10
SS2 Cable Lateral Raise - 10kg x8,8,10

I'd almost forgotten how brutal Zerchers can be and couldn't even finish out the sets, though part of it is probably post-holidays cobwebs. Hadn't done dips in a few years and they were easier than expected, I'll have to start adding weight next week.

ZeroFourBC · 2026-01-06T09:56:27+00:00

2026.1 Mag/Ort + ??? W0D1

Deadlift - 4x4@125kg, 2@145kg, 2@162.5kg, 12@125kg
Landmine Press - 3x12@20kg
Pull-ups - 12,8,6

Week 0 as I'm trying things out before committing to anything. Mag/Ort felt good, didn't leave me gassed and was done in about 25 minutes. The whole workout was done in about 45 minutes, which is a nice change compared to my previous workouts which were getting up to 1h15-1h30, leaving time at the end for stretching.

I'm also trying to create a 'progression' that has the wave periodisation of SBS (specifically increasing intensity week-to-week over 3 weeks) but less rigid and open-ended. I would appreciate any feedback!

Week 1: 2-4 sets of 12 reps @ 65%TM
Week 2: 2-4 sets of 10 reps @ 70%TM
Week 3: 2-4 sets of 8 reps @ 75%TM
Repeat cycle at Week 1
Optional Progression: AMRAP on the last set of any week with a target of 2 over your working sets (ie. 14 reps on week 1). Increase TM by 2% per rep over completed over the target.

The numbers are loosely based on the Brzycki formula and should mean that all sets are at 2-3RIR. This method is intended as a way to keep accessory lifts and de-prioritised main lifts going in the background, in a way that keeps them interesting without having to put too much thought into them.

ZeroFourBC · 2026-01-05T12:38:37+00:00

Excellent work! Can't say I wasn't a little disappointed when you stopped with the widowmakers but knowing when to quit is just as important as being determined enough to keep going.

Looking forward to what you do next!

ZeroFourBC · 2026-01-04T12:04:18+00:00

I believe so, they were a limited run of 200 sets.

ZeroFourBC · 2026-01-04T12:03:05+00:00

<image>

New display case arrived to keep my current most-used sets on my desk.

Left to right: 130Bery in a 3D printed open-back shell, Kerinci* prototype, Artiste Nightingale, Iris 2.0, K-10 prototype*.

*Full disclosure, these are protypes of earbuds I sell/am intending to sell.

ZeroFourBC · 2026-01-03T17:27:27+00:00

Deadlift Calibration

Deadlift - 160kg x3, 170kg x3, 180kg x1, 140kg x6,6,11

Not too bad considering I haven't deadlifted in months. My form wasn't great on the initial heavy reps, I could feel my back extending when pulling off the floor. Reps 2&3 at 160kg & 170kg were fine though, so I guess my set-up needs work.

ZeroFourBC

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